On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
5 High Pull
5 Hang Power Clean
5 Front Squat
+
3 Rounds
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
Weightlifting
Squat Clean (20 x 1; building from a medium weight)
Paused Front Squat (Build to a heavy 3-rep pause squat)
2 second pause at the bottom
Front Squat (3 x 3 @ 85% of your heavy 3-rep)
Metcon (Time)
5 Rounds for Time:
10 Deadlift @ 225/155
15 Ring Dips/Ring Push Ups